THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC
THA-THANG:
Throw off everything that hinders
Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps. Bernie up the hill, bear crawl down.
Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.
Partner leg pushdowns x25 (each partner)
Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.
- 15 box jumps
- 10 decline merkins (feet on the bench)
- 10 box jumps
- 5 decline merins (feet on the table top)
- 5 box jumps
- 10 Carolina Dry Docks
Regroup at the AO
MARY:
- Flutter Kicks x20 IC
- Slutter kicks x15 IC
- Row Your Boat x5 times thru song
COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day. You’re going to hear a lot about being thankful for all of the blessings and good things in your life. But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him. The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith. So I encourage you as you think of the good things and give thanks, take time to look back at the tough things. Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!